Suggested MILEAGE for the WEEK of FEBRUARY 13
(Based on a four days or more of running/week) *5K-10K folks = 20-25 miles total *10 Miler-Half marathon = 25-35 total miles MONDAY February 13 4-6 AHR miles with 8 x 20 second HILL surge-pickups…keep focusing on form! WEDNESDAY February 15 *Please meet at the CHS parking lot at 5:30am for the following workout: 4 x 1 mile with a slow 4 minute recovery jog in between each ****5K-10K folks may choose to run 3 x 1 mile PLEASE NOTE: I’ll have Leah send you my suggested paces. SATURDAY February 18 “AHR long run Saturday” Please add 1-2 miles to your most recent longest run…Make it AHR (relaxed, easy and very conversational) for all but the final 3 miles (2 miles for 5K-10K crew). For those last 3 miles, run 6 x half mile at your targeted pace with a 1 minute jog in between each. 5K-10K folks should try to run their half mile segments at 10 mile pace (not 5K-10K). Rolling course please. Practice your hydration and nutrition regimen on these long AHR runs. ***Attention those running The Park to Park Half or any other 13.1 mile race later this spring: I’d like to see you ultimately get your long run up into the 15-17 mile range.
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